Squat & upper pull strength + buy-in couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
40 toes-to-bar
max in remaining time wall balls
OR
AMRAP in 6:00:
18 bar muscle-ups
max in remaining time dual DB hang squat cleans, 50/35/hand
+
3-5 sets:
6-8 dual DB delt raises
6-8 band face pulls
OR
5:00-10:00 coach-led mobility